Last weeks CrossFit Total was exciting! I was so happy how smooth everything went. Lots of weight was moved around and lot of you got multiple personal bests! Make sure you are keeping track of those numbers for reference.

This week we start to work on building up those lifts we tested. Back squat will always be on Wednesday and Deadlift and Strict Press move around the week a bit. We are going to progressively increase the load over the weeks, but most importantly, slow things down and focus on moving better.

Also don’t forget the push up challenge. This weeks  workout schedule is listed at the bottom of this post… so scroll all the way down!

Monday we’ll start the week with a simple, yet challenging chipper. A combo of air bike, air squats and push ups will be a perfect way to get you fired up for the new week!

Tuesday is a day to lift some weight. We will get after the Deadlift and Strict Press this day.

Wednesday is Back Squat day followed by a shorter workout including Chest-to-Bar Pull-ups and Kettle bell Clean and Jerks.

If you missed the longer workout on Monday, Thursday is another chance to get it in! This chipper includes Running, Rowing, Dumbbell Squats and Toes-to-Bar.

Friday we get back to the barbell with a 5 rounder barbell complex for weight!

Saturday grab your workout buddy for a fun partner wod!

Let’s keep the energy high this week!

Push up challenge schedule

Important Note! If your daily wod or workout has push ups in it, pick either the push ups in the wod or the push up challenge. Don’t do both!!

Monday

Rest! Stretch those pecs, shoulders and upper back.

Tuesday

Every 15 seconds for 7.5 minutes do 2 tempo push ups. 2 second lower phase only.

Wednesday

For Time:
30, 20, 10, 5
Push ups
Sit ups

Thursday

70 push ups for time

Friday

Rest and recover!

Saturday

Tabata push ups!

20 seconds of push ups
10 seconds of rest
Keep going until you reach 70 reps

Sunday

3 Rounds for time
25 push ups
25 air squats